4.4.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Half-Bridges
10x Tuck to Straddles
2×5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
2×5 (each) Reverse Lunge + Spider Stretch + Cossack Squat Combo
3×5 KBS/Goblet Squat Combo
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
15m Sandbag and KB Suitcase Lunge, right arm +
15m Sandbag and KB Suitcase Lunge, left arm
4 sets, climbing
Then:
10x KB Deadlifts + 15m Farmer’s Carry + 10x KB Deadlifts + 15m Farmer’s Carry
4 sets, AHAP
Then:
10-minute DB Z-Press Challenge, Males @ 2×20, Females @ 2×15
6 reps every 30s for 10 minutes
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Half-Bridges
10x Tuck to Straddles
2×5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
2×5 (each) Reverse Lunge + Spider Stretch + Cossack Squat Combo
3×5 KBS/Goblet Squat Combo
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
3×5 Paused (2 sec) Front Squats, across
Then:
4×6 DB Overhead Press
After each set do as many reps as possible DB Rows (same load)
Then:
2×8 DB RDLs
Then:
Core Work

 

COMPETITIVE FITNESS
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
2×5 Hip Airplanes
15m Lunge + Pistol Combo
15m Toe Hops
3×10 KBS
2×5 Tuck Jumps
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
Snatch Complex @ 45/35
Then:
3-Position Snatch (HH, Above Knee, Floating below knee)
4 sets, climbing
Then:
5x Heavy KB Hang Clean and Jerks, athlete chooses load + 
50x Double Unders
Rest 1:00 
5 rounds
Then:
Cool Down

 

 

REGIONALS PREP, Off-Season 1
WORKOUT 1:
T-Spine Mobility, various
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
2×5 Hip Airplanes
15m Lunge + Pistol Combo
15m Inchworm Hollows
3×10 KBS
2×5 Tuck Jumps
3x (10x Ring Taps + 3x Strict Ring Pull-ups)
Then:
M.E. Ring Muscle-ups
If you got 8+ do 8×4. Rest 60s between sets
If you got 5-8  do 10×3. Rest 60s between sets
If you got less 3-5 do 10×2. Rest 60s between sets
If you got less than that you’re following the wrong template.
Then:
Snatch BB Complex @ 45/35#
Then:
Max for day Snatch (film every attempt over 70% and send to me) – 20 minutes 
Then, with 80% of your best Snatch…
3×5 Deficit Snatch-Grip Deadlifts, elevate feet onto 45# plate. (the goal is to keep the chest up and drive through the quads to initiate lift)
Then, later
WORKOUT 2:
2x (7-5-3) High Bar Back Squat
First wave at 75%, 80%, 85%. Go heavier on second wave.
Then:
Cool Down with 3×20 (10 each) Stir-the-Pots on Swiss Ball

 

COACH’S COMMENTS
N/A

 

PHOTOS

Go Heavy!

Go Heavy!

Awkward Lunge. Sandbag on one shoulder, KB in the opposite hand.

Awkward Lunge. Sandbag on one shoulder, KB in the opposite hand.

Stay tall on the transition from one leg to another.

Stay tall on the transition from one leg to another.

Teaching position and emphasis on the Z-Press. This has become a favorite of mine for many reasons.

Teaching position and emphasis on the Z-Press. This has become a favorite of mine for many reasons.

Feel the burn...

Feel the burn…